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j"19HxigV4QyBv3tHpQVcUEQyq1pzZVdoAutM4%# Mark's Carnivore Experiment ## Week 6 Summary * 24th - 30th October, 2019 This week I learned about protein. I think I may have been eating too much of it because I've been feeling a little tired lately. I couldn't understand why my glucose levels were up and down all over the place. I expected them to be constant so I'm wondering if the excess protein is having something to do with it. Not enough fat? Too much protein? Some people on this diet don't worry about it, but I'm being a nerd and looking for results-based optimization. This week I'm going to try and eat no more than 70g of protein per day (LOL) and make the rest of my calories up from fat with as little carbs as possible. Some carbs may creep in if I'm eating things like Pâté. I might not succeed at first, but that's the goal. I'm finding it pretty hard to eat moderate protein with no carbs and high fat. I noticed a big change in my waist size and weight this week losing another inch of my waist and 1.7kg (3.7 lb) off my weight. I calculated my basal metabolic rate this week over the entire testing period, and it seems that my metabolism is increasing as the fat comes off and the muscle goes on. Pretty nice to see. I'm using the **Katch-McArdle Formula** where: `BMR = 370 + 21.6(1 - F)W` where: * W is body weight in kg * F is body fat in percent See the graphs below. --- ## Charts Since day 1.    --- ## 24th October London street food. ### Lunch I didn't eat the salad. * Slow cooked stewed beef in wine, garlic and herbs  ### Dinner Wasn't very hungry. * 260g Ribeye (9.1oz) * 2 rashers of back bacon  ## Nutrition information | Fat (g) | Protein (g) | Calories | Fat/protein ratio | |---------|-------------|----------|-------------------| | 80 | 134 | 1274 | 0.6 | ## 25th October Trying to reduce protein content and increase fat. ### Lunch * Ardennes Pâté 100g * 65g Pork Scratchings  ### Dinner Trying to increase fat by having a mascarpone and gorgonzola sauce. * 200g Grass fed Hanger steak (7oz) * Cream sauce (125g mascarpone, 50g gorgonzola, peppercorns) * Ardennes Pâté 100g  ## Nutrition information | Fat (g) | Protein (g) | Calories | Fat/protein ratio | |---------|-------------|----------|-------------------| | 149 | 116 | 1898 | 1.28 | ## 26th October Trying hard to get fat/protein ratio way up. ### Lunch Going for the fat again by having fatty German sausage and fatty cheese. A bit weird not having crackers and chutney with it. It was delicious though. * 50g German Salami * 110g French Brie * 50g Swiss Gruyere * 50g Castello Creamy Blue  ### Dinner Nearly up to my protein limit, so having a ribeye with home-made béarnaise sauce. * 260g Grass fed Ribeye (9.1 oz) Béarnaise Sauce * 125g butter * 2 egg yolks * Fresh tarragon, cayenne pepper and seasoning  ## Nutrition information | Fat (g) | Protein (g) | Calories | Fat/protein ratio | |---------|-------------|----------|-------------------| | 231 | 99 | 2490 | 2.35 | ## 27th October Woke up this morning with a sore throat and common cold. Stayed in bed all day to try and recover as quickly as possible. Also, increasing my fat/protein ratio by consuming more butter/cheese. ### Lunch Nice brunch fry-up. * 2 English pork sausages * 4 rashers streaky bacon * 3 egg yolks (didn't eat the whites)  ### Dinner I haven't had any chicken since being on the diet, and I wanted some so decided to have it wrapped in bacon with a hollandaise sauce and some French Brie. * 125g chicken breast (4.4oz) wrapped in * 4 rashers of streaky bacon * Hollandaise sauce (1 egg yolk, 60g butter, seasoning) * 90g French Brie  ## Nutrition information | Fat (g) | Protein (g) | Calories | Fat/protein ratio | |---------|-------------|----------|-------------------| | 150 | 99 | 1831 | 1.51 | ## 28th October Stayed in bed most of the day again. No training. Not feeling well (common cold). ### Lunch * 50g wild Alaskan smoked salmon, with squeeze of lemon * 125g cream cheese  ### Dinner Trying to keep my fat levels up so had ribeye with a thick mascarpone sauce. Very filling, got a bit nauseous towards the end to be honest. * 227g Fat-trimmed ribeye (8oz) * 50g Castello creamy blue Sauce * 125g mascarpone cheese * 50g butter  ## Nutrition information | Fat (g) | Protein (g) | Calories | Fat/protein ratio | |---------|-------------|----------|-------------------| | 169 | 81 | 1905 | 2.08 | ## 29th October Stayed in bed most of the day again. No training. Still not feeling well (common cold). ### Lunch Not hungry, skipped. ### Dinner I tried a ribeye with hollandaise sauce but it went wrong and split, so I binned it. Tried again and same thing happened. Need to get better at cooking! Hollandaise sauce is harder to make than it looks (for me!). * 290g Grass fed Ribeye (10.2 oz) * 2 poached eggs ### Movie snack * 65g bag of pork rinds  ## Nutrition information | Fat (g) | Protein (g) | Calories | Fat/protein ratio | |---------|-------------|----------|-------------------| | 103 | 94 | 1307 | 1.09 | ## 30th October Stayed in bed most of the day again. No training. Not feeling well (common cold). ### Lunch * 50g wild Alaskan smoked salmon, with squeeze of lime * 125g cream cheese * Half an avocado with lime Didn't enjoy the avocado to be honest, not sure why I added it.  ### Dinner I fancied a rich red wine sauce with my steak tonight. It was great. * 350g grass fed ribeye (12.3 oz) * 50g Castello creamy blue [Sauce](https://www.bbcgoodfood.com/recipes/red-wine-sauce) * 150ml red wine * 1 tbsp red wine vinegar * 50g butter * 1 shallot * 200ml bone broth * Dijon mustard  ## Nutrition information | Fat (g) | Protein (g) | Calories | Fat/protein ratio | |---------|-------------|----------|-------------------| | 114 | 76 | 1354 | 1.50 | --- ## My Stats Start of week: * Weight: 83.5 kg (184 pounds) * Waist: 95 cm (37.4 in.) * Body fat: 17% End of week: * Weight: 81.8 kg (180 pounds) * Waist: 93 cm (36.6 in.) * Body fat: 17% --- ## Back next week I will post weekly to the blog, every Wednesday evening UK time. Check back next week for more progress results. Let me know if you have any suggestions, DM me on [Twitter](https://twitter.com/cryptoguzzle). # Previous Latest links will be here if you want to keep track: [markcarni.life/blogchain/](http://markcarni.life/blogchain/) * [Week 5 review - 23/Oct/2019](https://www.bitpaste.app/tx/e4d5206cb98f868a1ee8b7e47a834dd3899ec54cb0525c2a15f7def99df6d0e4) * [Week 4 Review - 16/Oct/2019](https://www.bitpaste.app/tx/1587b41d1c8e2e10eec09cb17745c8d1cd9fd20844548bb175726f070d18eaad) * [Week 3 Review - 09/Oct/2019](https://www.bitpaste.app/tx/3a7891e5f8506e1dc7a580c757eaba86737ed5fb773807f28dc54ca0e8278011) * [Week 2 Review - 02/Oct/2019](https://www.bitpaste.app/tx/6d84572b1d8b1cdda1bd0b4289ec67f0af7df6f6e777fd99d08c2c26bdc5311f) * [Day 7 Week 1 Review - 25/Sep/2019](https://www.bitpaste.app/tx/9cdca42a417f14002a9a2ef4123d6b59b8370de84b5b69d10f2ed95553c0e5b6) * [Day 6 - 24/Sep/2019](https://www.bitpaste.app/tx/4034156327d6f20ac06ae3d4c0b3a3df5230917bda4bf8eb0e0a75922a4e1acf) * [Day 5 - 23/Sep/2019](https://www.bitpaste.app/tx/1205b9b5093ca916ee35f0dd0f09e56d07a9f320e0613f8d7a66a151f9013d99) * [Day 4 - 22/Sep/2019](https://www.bitpaste.app/tx/e1af1be79ffbc7051f84823e737e98a52fb73fe1e4ee4e05966bfdd13c3800c6) * [Day 3 - 21/Sep/2019](https://www.bitpaste.app/tx/b2a274dd00157cb2df61ccc606a06a09529fed08a25fd847c027283a788d32d7) * [Day 2 - 20/Sep/2019](https://www.bitpaste.app/tx/108fac44a02155981842e01e15dbda47c25c044f88aba44797491e5cb7b09ab4) * [Day 1 - 19/Sep/2019](https://www.bitpaste.app/tx/a1c77a4c5669713160c5aa1448851182902753981a3671fdd75c843b44b32ea9) and explanation of why text/markdownUTF-8
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